hi,
please could someone give me the technique/formulas used to workout how many calories you need to consume and how many you need to burn off in the gym for:

A) bulking
B) cutting
C) maintaining

I realise nothing will give me 100% accurate to be treated as gospel figures. But if a decent technique for gaining a fairly reliable guidleline does exist (im sure i've seen these sorts of formulas, something like weight x 11??) i would really really like to know them,
thanks a lot

TOM
AGE:20
WEIGHT 10.5 st (think thats about 140 pounds)

Your best bet ...

1. Apply consistent portion sizes and consume a consistent amount of calories each day

2. Tweak up or down until you are able to maintain your weight for 1 - 2 weeks. This is your maintenance level. The amount of calories will depend on your height, weight, gender, experience with exercise, age, amount of activity you perform, amount of rest you get, type of nutrition you take in, intensity of your training, and a number of other factors.

3. To maintain, you've got it

4. To lose, drop around 500 calories per day from that amount, or even better, drop around 250 calories and then add another 250 calories of exercise

5. To bulk, add your body weight in calories (i.e. if you are maintaining at 2800 and weigh 180 then consuime 2980 to bulk slowly)

6. To massive bulk (and put on fat) then add 500 - 1000 calories to your maintenance

Jeremy

cheers jeremy!